How to grow muscles quickly through fitness?

Those who have strong muscles are often the envy of others. This is true, especially for men. They all want to have muscles on their bodies, so that they will appear stronger and have a very good figure. But everyone knows that having strong muscles is not a simple and easy thing. It requires long-term exercise. In particular, fitness is the best way to grow muscles. So how can you grow muscles effectively through fitness?

How to grow muscles quickly through fitness?

Ordinary people need another way. Another way to gain muscle quickly while avoiding the physical and mental damage of overtraining that comes from doing too much too fast. Here is "How to Grow Muscle: The Ultimate Tutorial for Building Muscle".

1. Get strong first. More strength means more muscle. Start strength training. Weight training is encouraged because it allows you to start with a light weight and then gradually increase the weight. Bodyweight training is just as effective. Start with a barbell, learn some proper techniques, and add some weight each time you work out to push yourself out of your comfort zone. 2. Use free weights for training. The maximum weight you can lift is with a barbell. The heavier the weight, the greater the stimulation, which means more muscle. Dumbbells are very good auxiliary exercise equipment, but they are not suitable for main training. Please stay away from fitness machines.

Security. The machine forces you to do fixed, unnatural movements. These actions may cause physical injury. Free weight training replicates natural movements.

Efficiency. Free weight training forces you to control the weight and maintain balance. This is better for building muscle than machines because the machine already helps you maintain balance.

Efficacy. Strength gained using machine training does not transfer to free weights or real life. There is no machine in real life that can help you control your balance.

Diversity. There are hundreds of exercises you can do with just one dumbbell. It can also save money and space, especially when looking to set up a home gym.

3. Do combination exercises. If you have already trained basic strength and muscle mass, single training is fine, but if you are preparing to gain muscle, training that stimulates multiple muscles at the same time is better. Instead of doing endless bicep curls, switch to palms-out and palms-in pull-ups, as well as barbell rows.

There is no need to practice arm extension. Instead, do bench press, press lift, or parallel bar arm curls. Of course don't do leg extensions, just some squats and deadlifts.

Train your leg muscles. Squats are good for the entire body. This is the most important training. Once you can squat 300 pounds, you've been transformed. This refers to free-weight squats with the hips lower than the knees.

When doing squats and deadlifts, all muscles are tensed. These movements work the body as a whole and allow you to handle heavy weights. Don't waste time on bicep curls. If you can squat and deadlift with heavy weights, your arms must be very thick.

5. Do full-body training. Don't train based on the advice in bodybuilding magazines. Once you have a foundation, body part isolation training is good, but only if you can squat 300 pounds.

Can't squat or have never squatted? Here’s a 5×5 program from the StrongLifts website. This program requires training three times a week, including some combination of exercises such as squats, deadlifts, bench presses, barbell rows, overhead barbell presses, pull-ups, parallel bar flexion and extensions, etc.

6. Guaranteed recovery. Professional athletes train 5 to 6 times a week. However, they didn't do that at first. They increased the intensity of their training only after they became big and strong. If you want to achieve success overnight and train according to their plan, you will get injured due to overtraining.

rest. Muscles grow when they rest, not when they train. Start by doing full-body workouts three times a week, focusing on intensity rather than duration.

Sleep. Growth hormone, which promotes muscle growth, is released during sleep. Aim for 8 hours of rest. If your lifestyle allows, take a nap after working out.

Drink water. This prevents dehydration and helps muscles recover. Drink two glasses of water with every meal and from time to time during your workouts.

eat. "Eat as much as a horse and sleep as much as a baby, and you will grow like a weed." If you don't replenish enough calories to ensure recovery, no matter how much you train, it will be in vain.